WU. Shoulder mobiliy and prep
10 Pull ups (scaled option: negatives or jumping only, no bands)
10 Ring dips
10 Prisoner squats
A. Strength: Front Squat (15 minutes)
2 x 5 @78%
3 x 3 @83%
Over bar burpees
Rep scheme will look like this:
28 Thrusters (95/65)
28 Burpees over bar
17 Burpees over bar
Time cap: 12 minutes
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